Well, here's the deal with that often batted around debate. A lot of it comes down to what chamber you are going with.
A NATO 5.56 Chamber or a Civilian .223 Chamber OR a Wylde Chamber?
The lower the number ( 1:7 ) means the bullet is going to make one full revolution in 7" of forward bullet travel. This is a faster spin rate.
A 1:9 means the bullet will make one complete 360 degree revolution in 9 inches of barrel travel. This is a slower twist rate.
If you shoot light weight bullets out of a fast twist rate barrel, you have the POTENTIAL if the right circumstances align, to overspin the bullet and cause it to break apart. Shooting real light varmint style bullets out of a 1:7 with real high heat for example.
Now, with the military stuff that is easy to find on shelves, that is more of a 5.56mm, 55gr or 62 gr round. A 1:8 or 1:9 would be fine for that. And I think you can go up to the 70+, maybe 80(?) grainers in that twist rate.
If you want to get a civilian chamber, .223, that ammo is going to be for lighter rounds ( down to something like 38 grains I think ) and so you want a slower twist, at least 1:9 or even 1:12 if you want to drop low and top out around 55 grain bullets.
Basically, if I was working with you on this build, I would have you choose a purpose ( you have ), then choose a caliber and a bullet that you expect to shoot the most of for YOUR situation, then get a chamber and barrel twist rate based on what you are shooting.
But, someone will be a lot shortly to dispute this and give you some other advice.